Calculating Calories in Food
(DO NOT SUBMIT THIS PAGE; just submit the SECOND PAGE)
FIRST, AN EXAMPLE!
Let’s say your diet analysis indicated you consumed 2,500 kcal. The calories in your diet came from eating 300 grams of carbohydrates, 90 grams of fat, and 123 grams of protein. Does your diet meet the recommended percent of calories from CHO, protein, and fat?? This is how you figure it out!
STEP 1: Calculate TOTAL Energy and % OF TOTAL CALORIES from CARBOHYDRATES.
- Multiply the total grams of carbohydrate you consumed by the energy value for carbohydrate (4 kcal/gram). This gives you the number of kcal you consumed from carbohydrate.300 grams of carbohydrate X 4 kcal/gram = 1200 kcal of carbohydrate
- Divide the carbohydrate kcals you consumed by the total number of kcal you consumed. Multiply by 100. This gives you the percentage of the total calories you consumed from carbohydrate. (1200 kcal/2500 kcal) X 100 = 48% of total energy comes from carbohydrate
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STEP 2: Calculate TOTAL Energy and % OF TOTAL CALORIES from FAT.
- Multiply your total grams of fat by the energy value for fat (9 kcals/gram) to find out how many calories you consumed from fat.
90 grams of fat X 9 kcal/gram = 810 kcal from fat - Divide the fat kcals by the total number of kcal you consumed. Multiply by 100 to get the percentage of the total calories you consumed from fat.(810 kcal/2500 kcal) X 100 = 32.4% of total energy comes from fat
STEP 3: Calculate TOTAL Energy and % OF TOTAL CALORIES from PROTEIN.
- Multiply the grams of protein you consumed by the energy value for protein (4 kcal/gram) to find the kcal of protein consumed.
123 grams of protein X 4 kcal/gram = 492 kcal from protein - Divide the protein kcals by the total number of kcal you consumed. Multiply by 100 to get the percentage of total energy you consume that comes from protein.(492 kcal/2500 kcal) X 100 = 19.7% of total energy comes from protei
NOW it is time for YOU to complete the calculations for your “pretend” diet!
N220 Nutrition and Health
ASSIGNMENT #5: Percent Calorie Calculation
POINTS: 30 points
(only submit THIS PAGE; not the instruction page)
Indicate your final answer on the line as indicated. To obtain full points, YOU MUST SHOW YOUR WORK under the column “Formula Used” (e.g., the formulas you used to calculate your figures).
- Assume your diet contained the following composition (250 grams CHO, 100 grams fat, and 100 grams protein). How many calories would you be consuming from each of these three macronutrients?
Formula Used
CHO = ____1000_______ kcals 250gms of carbohydrate x the number of kcals per gram which is 4 gives 1000kcals of carbohydrate.
PROTEIN = ____400___ kcals 100gms of proteins x 4kcal per gram is 400.
FAT = ____900_______ kcals 100gms of fat x 9kcal per gram is 900kcals of fat.
TOTAL CALORIES = ______2300______ kcals CHO+ proteins +fat = Total calories 1000+ 400+900=2300calories.
- What percent of your diet was from CHO, protein, and fat?
Formula Used
% CHO = ______43.5%________ (1000kcal/2300kcal) x 100= 43.5%
% PROTEIN = ______17.4%________ (400kcal/2300kcal) x100=17.4%
% FAT = _______39.1%________ (900kcal/2300kcal) x 100=39.1%
- How does this distribution of % C, P and F compare to the recommendations from the AMDR (Acceptable Macronutrient Distribution Range –
Acceptable Macronutrient Distribution Ranges for Adults (as a percentage of Calories) are as follows: Protein: 10-35%
Fat: 20-35%
Carbohydrate: 45-65%
The distribution of carbohydrates (43.5%) is a bit lower than the recommended range which is 45-65%.
The distribution for proteins (17.4%) is within the required range which is 10-35%.
The distribution of fats (39.1%) is higher than the recommended range which is 20.-35%.